Why the Standing Fire Hydrant Is a Must-Do Warm-Up

If you’re looking for a quick and powerful warm-up move that supports your knees and low back, the standing fire hydrant deserves a spot in your routine. Here’s why:

• It teaches your glutes to work in standing.

  • Most of what we do — walking, lifting, working — happens on our feet. The standing fire hydrant helps your body learn to activate the glutes in that upright position, so they’re ready to support you when you need them most.

• It builds the foot-to-glute connection.

  • When your foot is planted and you create a little arch, your glute should naturally kick on. This exercise helps you feel that connection — the glute supporting the foot and the foot grounding the glute.

• It carries over to real-life movement.

  • Whether you’re running, squatting, or just moving through your day, that glute activation helps protect your knees and low back by keeping your hips stable and strong.

In short, the standing fire hydrant is a simple move that helps your body move smarter, not harder.